210110

REST DAY

200110

Spinning ~ 1 hour 
note: the instructor not too good and the workout kinda easy... take note on wednesday spinning class

Upper Back Entension (8x3) ~ 30 kg
Chest Press (8x3) ~ 35kg

190110

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps ~ 35kg (77lb)
155 pound Hang power clean, 9 reps ~ 35kg (77lb)
155 pound Push jerk, 6 reps ~ 35kg (77lb)

Post time to comments.

(16:19)

Click to compare with other crossfitters.

180110

Running ~ Technogym, Profile 6, Level 7, Initial Speed was set to 9.9 kmh, Maximum Inclination 6%

~ Running Time = 45 mins , 7.8 km

~Average speed 8.8 kmh, average inclination 3%













TG = Technogym

15-170110

REST DAY

140110

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups ~ 1st and 3rd GHD sit-up. 2nd round swiss ball sit-ups
Post time to comments.

(35:25)
 _______________________________________________

Lat Pulldown (8x3) ~ 50lb. Next time increase to 70lb
DB Bicep Curl (8x3) ~ 25lb but very tough. Next time use 20lb
DB Skull Crusher (8x3) ~ 25lb. Next time try 30lb

12-130110

REST DAY

110110

Body Attack ~ 1 hour (Info on BodyAttack)
   - note to self - this class focuses more on leg. Quite tough.. (6/10)

Shoulder Press ~ 15 kg (8x3)

100110

Hiking to Gunung Datuk
(Uphill ~ 2 hours, Downhill ~ 40 mins)

08-090110

REST DAY

070110

Spinning ~ 1 hour (RPM)

Tricep Extension ~ (10x3) 12.5 kg

060110

Running - Trail Mode ~ Max Speed = 10, Max. Gradient = 5.0, Time = 25 mins

Lat Pulldown ~ 50 kg (8x3)

GHD sit-up ~ (10x3) plus 10 kg

04 - 050110

REST DAY

03012010

Yoga ~ Yoga therapy (quite tough although it was for beginner) 1 hour

020110

Run 6.6K ~ 2 rounds of metropolitan park

Taman Metropolitan Running Route

(40:31)

01/01/2010

 Row 5K

Post time to comments.

(24:43)
_______________________________

Swimming ~ 3 laps

221209

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps ~ 22.5 kg (50 lb)
10 Push-ups

~ Only managed to do 3 rounds in 10 minutes

__________________________________________________________

Shoulder press (8x5) ~ 27.5 kg

211209

Swimming (30 mins)

Junkie Calendar 2011

January 2011

1. Larian Hijrah 1Malaysia 1 Ummah 2011 (2nd January 2011) - 5km ---FREEE!!!!!-
2. Le Tua 100 Ride 2011 (16th January 2011) - 100km - Cycling---
   
3. Larian Gemilang 2011 (22nd January 2011) - 10km
4. 26th FTAA Cross Country 2011 (23d January 2011) - 8.2km / 6.2km

February 2011

1. Singapore Biathlon 2011 (12th February 2011) - 1.5km Swim, 10km Run- Biathlon
2. Singapore Sprint Series 2011 (27th February 2011) - Swim -> Run- Aquathlon

March 2011

1. OCBC Cycle Singapore 2011 (6th March 2011) - 100m, 5km, 20km, 40km, 60km - Cycling
2. Bareno Run 2011 (13th March 2011) - 21km, 10km, 5km

April 2011

1. Singapore Sprint Series 2011 (3rd April 2011) - Run -> Bike -> Run - Duathlon
2. 2XU Compression Run 2011 (10th April 2011) - 12km
3. Energizer Night Race 2011 (16th April 2011) - 42km, 21km, 11km, 5.5km
4. Janamanjung Fellowship Ride 2011 (24th April 2011) - 130 - 140km - Cycling

May 2011

1. Singapore Sprint Series 2011 (1st May 2011) - Swim -> Bike -> Run - Triathlon

June 2011